Are you starting up a fitness routine, but you’re not sure where to begin? Getting back into shape doesn’t have to be overly complicated or difficult.

This bodyweight circuit is comprised of 6 exercises that will tone and strengthen the entire body without the use of equipment or weights. Try it out for yourself.

Complete each move for 45 seconds before taking a 15-second break and moving onto the next exercise.

Walking lunges

  • Begin standing with your feet hip-width apart
  • Take a step forward and plant your foot flat on the floor in front of your body
  • Ensure your foot is stable before you start transferring weight onto this foot
  • Drop your hips down and bend your front leg until your front knee is in alignment with your toes
  • To come out of the lunge, pull your front leg under your torso to recruit more from your glutes instead of pushing off the ground to move forward

Tricep dips

  • Sit on the edge of a secure chair or bench
  • Position your hands hip-width apart
  • Extend your legs in front of you and slide your buttocks off the edge of the platform
  • Keep your elbows slightly bent and fingers relaxed
  • Slowly bend your elbows to lower your body toward the floor until your elbows are bent approximately 90 degrees
  • As you descend, be sure to keep your hips as close to the platform as possible
  • Pause at the bottom of this movement, then press down through your hands to push yourself up to the starting position for one rep

Squat-to-side kicks

  • Begin standing with your feet slightly wider than hip-width apart with your hands clasped in front of your chest
  • Drop down into a low squat position
  • As you push through your legs to drive your body upwards, shift your weight to your right leg and kick your left leg out to the side
  • Plant your left leg back on the floor and drop into another squat for one rep
  • Repeat the movement, this time kicking the right leg outward

Incline push-ups

  • Begin standing in front of a box or a bench
  • Place both hands slightly wider than your shoulder-width apart on a bench or box
  • Step your legs back into a plank position keeping your body in a straight line and your head aligned with your spine
  • Bend your arms to slowly lower yourself down towards the box or bench
  • Once you are an inch or so above the bench, extend your arms and press yourself back to the starting position for one rep

Jackknife sit-ups

  • Begin laying on the floor with your arms and legs extended
  • Your back should be straight and your spine should be in a neutral position
  • Take in a deep breath and as you exhale contract your core and simultaneously draw both your extended arms and legs upward and toward one another
  • Modification: Complete the same action but one arm and leg at a time, focusing on contracting your core and keeping your lower back pressed into the floor
  • Hold this position for about 3 seconds before dropping both your arms and legs back to the starting position in a controlled manner

Belly-drop burpees

  • Begin standing with your feet hip-width apart and both of your arms down by your sides
  • Lower your body down into a squat position
  • Once you’ve dropped down as low as you can, place both hands on the floor in front of your chest
  • Walk or jump your feet backwards until you’re in a plank position
  • Bend your arms and lower yourself down to the floor
  • Push yourself back up to a plank position before jumping your feet in towards your hands and returning to a squat position

Once you have completed all of the exercises in sequential order rest for 1 minute then repeat the circuit a total of 3 times.